Children's Favorite 10 Fermented Foods
Fermented Foods for Children: A Guide to Introducing Probiotic-Rich Foods
Fermented foods have gained popularity in recent years, and for good reason. They are not only delicious but also rich in probiotics, which can support a healthy gut and immune system. However, introducing these foods to children, especially those with sensory disorders or picky eaters, requires a thoughtful approach.
Popular fermented foods like elderberry kombucha and ginger kombucha, as well as homemade yogurt, can be a great starting point. Yogurt, in particular, is a favorite in many homes and can be easily prepared at home. It can also serve as a base for dips and sauces, making it easy to incorporate into familiar dishes.
Making milk kefir, another fermented drink, involves only two steps. However, the flavour of milk kefir can be off-putting to children accustomed to sweeter foods, but combining it with frozen fruit and a bit of honey or other natural sweeteners can make it more appealing.
Water kefir, with its mild sweet-sour flavor and fizziness reminiscent of soda, can be mixed with fruit juice and is easy to make once water kefir grains, a matrix of beneficial bacteria and yeasts, are purchased.
Shredded vegetable ferments like homemade sauerkraut can be off-putting for children who struggle with unique textures, while whole vegetable ferments, like pickled cucumber spears or carrot sticks, may be more appealing. There are recipes available for Fermented Carrots and Real Sour Pickles.
Cheese, being both nutrient-dense and calorie-dense, is a fermented food that many children love. Raw milk cheeses can be served as snacks for children.
Kombucha is popular among children and newcomers to real food, with a sweet-tart flavor and fizzy bubbles. True sour pickles, made through fermentation, have a firmer crunch, fresher flavor, and a more pronounced combination of saltiness and sourness compared to pickles made with vinegar.
Introducing fermented foods to children can be easier when offering fermented versions of foods they already enjoy. For children accustomed to commercial yogurts, adding jam, jelly, maple syrup, or honey can make homemade yogurt more appealing.
When introducing fermented foods to children with sensory disorders or picky eaters, it's important to start with mild-flavored fermented foods, incorporate them into familiar dishes, introduce them slowly and in small amounts, leverage familiar culturally appropriate foods, and seek professional guidance. This patient, individualized process improves acceptance and supports gut and sensory health in children.
It's also essential to consider the child's gut health needs, since children with autism and related sensory issues often have gastrointestinal symptoms such as constipation, bloating, or dysbiosis. Fermented foods can support gut microbiome balance but need to be introduced carefully to avoid triggering discomfort.
For more information on making these fermented foods at home, tutorials are available for Water Kefir, Milk Kefir, Homemade Yogurt, Raw Milk Yogurt, Matsoni, Fermented Carrots, and Real Sour Pickles.
- Yogurt, a popular fermented food, can be easily prepared at home and served as a base for dips and sauces, making it easy to incorporate into familiar dishes for children.
- Water kefir, with its mild sweet-sour flavor and fizziness reminiscent of soda, can be mixed with fruit juice, making it more appealing to children.
- Shredded vegetable ferments like homemade sauerkraut can be off-putting for children who struggle with unique textures, while whole vegetable ferments, like pickled cucumber spears or carrot sticks, may be more appealing.
- Cheese, a nutrient-dense and calorie-dense fermented food, is a favorite among children and can be served as snacks.
- Kombucha, with its sweet-tart flavor and fizzy bubbles, is popular among children and newcomers to real food.
- For children accustomed to commercial yogurts, adding jam, jelly, maple syrup, or honey can make homemade yogurt more appealing and easier to introduce to their diet.
